“The Petite Advantage Diet” reminds you of the great benefits that come to those that lose weight: improved overall health, more energy, a slowing if not stalling of the aging process plus mind and body benefits. In fact, research has also shown that just a 10% reduction in body weight results in more sex!
Petite’s for this information session are described as those that are 5” 4’ and under. This plan is for you and it is unique. Petites shouldn’t be expected to follow a plan for those that are taller. Petite needs only about 1600 calories per day instead of 2500 a day needed by taller women.
You can work out more effectively than a taller woman because you muscle-to-height ratio is greater. This results in a better opportunity to boost your metabolism. Your center of gravity is lower. With a lower center of gravity you are less likely to hurt yourself when you are working out. It is also easier for petite women to create an hourglass figure taller women can’t achieve. Think about Penelope Cruz (5’4”) and Dolly Parton (5’0”).
Behavior 1: Eat a low-fat diet. You should try to make sure that only 23% percent of your total calories come from fat. To calculate this percent add all the grams of fat in your foods for the day. Multiple the total grams of fat by 9 and take that total and divide it by the total number of calories you consumed per day. For example, if I had 50 grams of fat total for the day, I then multiply 50 x 9, which equals 450 calories from fat. If I ate about 1600 calories per day, I’ll take 450 and divide it by 1600. Then, I’ll multiple that answer by 100 and that gives me the percent of calories of fat that I ate. Check this math, 450/1600 x 100 = 28.125%. That’s twenty-eight point .125 percent which is above the recommended 23% per day. It is close. I’d give myself a grade of B for dieting for the day if I came that close to my goal. It’s not very difficult. With practice, you’ll hit your target goal of 23% percent from fat per day.
Behavior 2: Eat a low-calorie diet. For success, a dieter should strive to consume around 1300 and 1500 calories per day. If you stick to the plan seen in “The Petite Advantage Diet” by Jim Karas sometimes you will get to eat more calories than this. You shouldn’t feel hunger with Jim Karas’ plan, the author of "The Petite Advantage Diet."
Behavior 3: Make sure not to skip breakfast and control
portion size. Breakfast is an extremely important start to your day’s
metabolism. Don’t skip breakfast unless you are trying to put on pounds.
Behavior 4: Make sure to get sixty to ninety minutes of exercise each and every day. Minutes of exercise doesn’t have to be direct, time spent cleaning the house, commuting to work, gardening, and walking to and from a meeting or car along with shopping also count.
Behavior 5: Make sure to check your weight as frequently as every single week. Research even shows that weighing yourself daily is even more effective than once per week. Make an effort to weigh yourself daily for maximum benefits.
Behavior 6: Make a support network. It is vital that you have a weight-loss buddy. The people you surround yourself with and the environments you place yourself in can make or break your success. Apparently, research also agrees that a weight-loss buddy is effective.
Behavior 7: Don’t watch more than ten hours of television every week. Great portions of people struggling with their weight are parked in front of the tube frequently. Instead of sitting for large amounts of time, make a plan to be on your feet as often as possible, burning calories. A good place to watch television is in the kitchen while cooking yourself something healthy in the right proportions.
Your basal metabolic rate is basically your metabolism. Many things affect your BMR. As you age you loss lean body mass and your metabolism diminishes as a result. If you are able to increase your lean body mass you’ll be able to increase your metabolism. By following a structured exercise and eating plan as outlined in “The Petite Advantage Diet” you’ll keep your metabolism from going down, even as you grow older.
As you work through your diet and exercise plan pay attention to clues that your metabolism is increasing. Signs of an increasing metabolism are faster hair growth and quicker nail growth. Be on the lookout! Yo-yo dieting and fad dieting are not for you. If you’ve done yo-yo and fad type dieting in the past you’ve probably already lost some lean body mass, which has overall, slowed your metabolism down.
There are signs that you have poorly functioning thyroid called hypothyroidism. Not many people have this but if you are feeling low in energy, depressed or anxious, have thinning hair and brittle nails, problems with constipation, irregular menstrual cycle, infertility, or low sex drive, you may be hypothyroid.
If you suspect a poor thyroid function make an appointment to see your primary care doctor, he/she will order a lab test to check your thyroid’s function. If you don’t do anything about it then you’ll really have a hard time losing weight. People find that once their thyroid is treated, their weight decreases slightly. Don’t assume it is dysfunctional until it is professionally tested.
Another way to boost your metabolism is to make sure you
don’t skip meals. Skipping out on breakfast is believed to result in 450
percent greater chances of being overweight or obese. People that skipped
breakfast according to some research has shown to slow metabolism by as much as
5 to 10 percent. Incidentally, British research has shown an inverse
relationship between breakfast size and waist size. Those that fuel up in the
morning have a smaller waist.
The idea is to front load in the morning with breakfast to have satiety keeping you from eating larger meals later in the day. The goal is to consume most of your calories earlier in the day instead of later. The old adage is correct: “Eat like a king for breakfast, like a prince for lunch, and like a pauper for dinner.”
Eat spicy food to get a boost in your metabolism. The sweating that you experience from spicy food is like a fever. Your body attacks the fever as if it where an infection, expending energy and empowering your metabolism at the same time. Also, Canadian research has shown that spicy food serves as a means to give satiety. The research served a group of men a dish with hot sauce on it and the same dish without hot sauce on it. It turned out the eaters that ate the hot sauce, consumed on average 200 fewer calories through the rest of the day. The spice used was Capsaicin, found in chili peppers. Another really popular spice to use is cayenne pepper.
The Petite Advantage Diet
Women are described as petite if they are under 5’ 4”. Petite women should eat only 1600 calories a day on a diet. It is important to recognize the fact that petite women have to eat fewer calories than those taller than them. There are advantages of being petite and there are celebrities that are petite.
There are seven behaviors to follow that are instrumental to the success of a petite person’s diet. Following these steps will lead you into the right direction. While dieting, it is important not necessarily to do cardiovascular exercise but to do everything possible to improve your metabolism. A newer, healthier, faster metabolism will lead you to looking better and this is the goal of the petite advantage diet plan.